2015 the year to eXceL

[Kalidane]

Lower/mid back was stiff as f*ck yesterday and this morning. I'll have to stay mobile today or it'll try to seize up.

Rest day today with squats tomorrow, assuming back is somewhat compliant, so bis/tris/whatever today.

PWO: 1/4 of a protein shake I found beside my bed. Seemed legit. VPX NO Shotgunx1, BCAAs, a little glucose

Intra: Sizeon x1/2.

Post: BCAAs and a little glucose. Shortly WPC/WPI shake with glucose and glutamine. A bit later prolly a can of beans and 5 whole eggs.

W=161.6 (73.3kg)

DB Curls S/S Skull Crushers to get started

15x8kgx2/15xBarx2

No connection with bis and didn't like the SC form so moved on

Bicep Curl machine thing

12,12,10,10,10 reps. No idea of weight. No connection and some pump.

Lat Pulldown - wide

15x24lbs

12x30lbsx2

12x36lbsx2

Not really feeling that and grip was burning.

CG Bench

15xBar

15x30kg

10x40kgx4

Definitely some pump out of that.

That was enough for a rest day so headed home. That was about the time I noticed the painful pump in the bis/tris/forearms. Maybe combined with lactic acid. All I know is shit was pumped and painful.

The reason for training on a rest day is to try and feel out the current boundaries on recovery. So long as the diet is supportive I'll continue to experiment. Speaking of which, the refusal to get over 72kg pissed me off this past week so we're up 600 cals to about 3800. On day 3 of no nicotine/caffeine which should make it easy as to get the extra food. I had to skip the ice cream last night because I was already over 4000 cals :evil:

As you were.

[Kalidane]

Last night I could see the back would not be up for squats today so checked out Ponsonby then headed off to the casino.

Risked 350, was winning well within 10 minutes and left +650 after about an hour. Peaked at about +800 but it happened so quickly I had to play on.

Them gains

[tomsammce]

Last night I could see the back would not be up for squats today so checked out Ponsonby then headed off to the casino.

Risked 350, was winning well within 10 minutes and left +650 after about an hour. Peaked at about +800 but it happened so quickly I had to play on.

Them gains

Nice brah

[Kalidane]

^^ chur chur. So tempted to go for the repeat...

PWO: Nutratech Rage x3 (the old formulation) but it's now so caked that only half that mixed in. So I added Superpump Max x2 (v2).

Intra: Sizeon x1

Post: 80g raro in water. 80g whey in milk.

W=156.6 (71kg) It was a shitty week

Energy levels too low for a proper weights session so I thought I'd give body pump a go. Too lazy to google what that means so I did this:

Squats

15xBar Groin bitched about this

10x40kgx3 f*ck you groin

6x60kgx2 Form better than recent sessions but still needs work

Rack Pulls

10x60kg

8x80kgx2

Flat Bench

10xBar

10x40kgx3 Not as light as it should have been

6x50kgx3 Hmm I don't even remember this part

10x40kgx3 Liked the form

Cardio failing hard by now

DB Lat Raise S/S Hammer Curls

12x8kgx2

So tired. Forgot front raises.

Lat Pulldown - Wide

12x30lbs

12x36lbs

8x42lbs form sucking so dropped it back

12x36lbs

So very tired. Seriously no idea if this is pounds or kgs. w/e

Standing Calf Raise

12x70lbsx2

Now that they've been forewarned it's time to up the reps on these.

Well that all took a while and left me near death. Something of a body pump achieved. Didn't do deadlifts or rows as I wanted to have enough grip for the pulldowns near the end. In hindsight my cardio system would not have handled including them anyways. Seriously time to do cardio.

[Kalidane]

PWO: VPX NO Shotgun x 1 1/2 + bonus 3g BA. Felt it a teeny bit.

Intra: Sizeon x1

Post: 45 glucose and 40g whey in milk.

W=157.2 (71.3kg) Expected a lot higher - a hell of a lot of liquid went in yesterday and I didn't think that much came out.

Lots of bits were not keen on deadlifts today so that will wait for Monday. Decided to get started on the cardio. Them bike machine things look technical so did this instead:

DB Curls S/S CG Flat Bench

15x8kg so much easier than y'day

12x10kg

10x10kgx2

12x8kgx2

20xBar

15x40kg again so easy

12x40x4 could have done this forever. Probably should have worked with 50kg.

Forearm pump was hardcore. Took effort to clench fists. Seems like the PWO gears are having some effect now that caffeine consumption is around 1/4 of what it was.

Skull Crushers S/S Pendlay Rows

10xBar

8xBarx2 feeling it hardout.

15xBar

15x30kg seemed easy

10x40kg

8x40kgx2 fatigued but should have gone on for one or two more. Explosive throughout - actually had to slow it down as the bar was trying to launch at the top of the movement.

DB Pec Press dunno what it's really called but it's a DB bench press where you keep the DBs together, palms facing each other, and squeeze them together through the movement

8x12.5kgx3

8x8kg

At the end it seemed like I was trying to use my shoulders instead of chest so will try again early in the session instead. I'm not sure the weight matters all that much so might aim lower too.

Standing Calf Raise

15x60lbs

12x60lbs

Just too farked to bother by this stage. I think I'm addicted to supersetting anything. It cuts rests down to 10-15 seconds and makes it so much easier to maintain focus throughout. Barely even noticed the chick benching with the bar high in her hands and wrists rolled back a bit. Looked like a great way to snap shit up. It was a good thing her friend was telling her how to do it :doh:

[Kalidane]

PWO: 1MR x1 large serve. Not a thing was felt. Next time adding BA and caffeine.

Intra: Scivation Extend sample. Purple tastes damned good.

Post: 80g raro in water. 40g whey blend in milk.

Really wanted both deadlifts and squats today but it was a short session as I didn't sort out some posterior tightness and there wasn't much time available.

W=158.6lbs

Shoulder prehab

Standing OHP

15xBar

10x30kg

6x30kgx4

Very last rep was the only one form broke down on.

Flat Bench

15xBar

12x40kg

8x50kg

5x60kgx2

4x60kg 4th barely happened so wasn't trying the 5th

8x50kg

Had hoped to do some heavy doubles but it just wasn't there after SOHP.

Lat Pulldown - Wide

12x36lbsx3

Saved rows for next time.

Oh well better than not showing up. It was interesting to see how the bench felt after SOHP. CV system wasn't concerned by any of this. Would be a bit worried if it had been. Hopefully will have post. chain ready for work tomorrow. It all depends how the day goes and there are a few wild cards in the pack...

[Kalidane]

PWO: SuperPump Max (v2) + 200mg caffeine +4mg BA. Not a thing was felt.

Intra: Water

Post: 80g raro in water. 40g whey blend in milk.

Time was short again and squats weren't on the cards so a quick back/bis/calves.

W=158.0lbs

Deadlifts

8x40kg

6x60kgx2

4x80kg

4x90kg

2x100kg shouldn't have been that hard. had planned for higher but it wasn't there today.

6x80kg

Pendlay Rows

5x60kg too heavy. trying to avoid unloading the bar...

10x40kg too light

6x50kgx3 just right.

Clock was ticking so had to keep moving

Alt DB Curl

12x10kg

10x10kg

15x8kg obviously shouldn't have changed down yet

12x8kg

Standing Calf Raise

12x60lbsx3

Very flat session :evil:

[Kalidane]

PWO: VPX NO Shotgun x2. Skipped the caffeine and forgot the BA. Not a thing was felt.

Intra: Water

Post: 80g raro in water. 40g whey blend in milk.

Time was short again and squats weren't on the cards so the focus is trying to find mind/muscle connection with tris and quads. Resting shoulders and posterior chain.

W=158.0lbs (guessing)

VBar Tricep Pushdowns first time trying this

30x18lbs pain/discomfort in same spot in left tri that bitches with skullcrushers

15x24lbs

15x30lbs

15x36lbsx2

Disappointing pump and no real connection.

Shoulder prehab - external rotations. Form was a bit fucked which disappointed.

Standing Calf Raise

12x70lbs

10x70lbs

10x65lbs

Hamstring Curls

15x18lbs

12x24lbsx2

Leg Extensions

12repsx3

15repsx2

Teardrop area was feeling it but couldn't find connection. No apparent way of knowing the weight :-s

Standing Calf Raise

12x65lbsx2

Probably the worst session ever. Looking back on it I can see a distinct lack of intensity. Everything apart from calves could have been more weight/reps/sets (choose two). Not doing compound exercises sucks massively. Must do a good half hour of stretching and massage on lower back and glutes tonight. Aiming for bench and bis tomorrow.

[Kalidane]

PWO: Superpump Max (v2) x2, 3g BA, 200mg caffeine. Not a thing was felt.

Intra: Water

Noticed that it was exactly one month since trying some heavy single benches so it had to be time to do it again.

W=159.4lbs (72.3kg). Somewhat sceptical of this. 1.2lbs under one month ago.

Started with a couple of shoulder prehabs, 2x10reps of each

weird ass benching machine

20xmystery warmup weight

The flat bench freed up so

Flat Bench

20xBar

10x40kg

6x50kg

5x60kg

2x70kg PB reps. Right side too slow coming up on 2nd so took a rest

3x70kg PB reps

2x75kg PB reps

1x77.5kgx2 PB. Is PB for sets a thing too lol

5x60kgx4 It seemed like any more would only piss off my left elbow for no gain

Annoyed at how long that seemed to take. With a spotter I'm confident I'd have managed an extra rep at the heavier weights and +5kg 1RM. Couldn't have my hands below my elbows between sets as too much blood was going into arms and not enough coming out - farkin uncomfortable feeling. Felt a bit fatigued by now but not on the CV side of things. Wanted rows but couldn't see them being done well with current pump.

Lat Pulldowns - wide

12x36lbs

12x42lbs form not quite there at the end of the set

12x36lbsx2 should have been 15 reps ah well

Have to start going later to avoid the early crowd. Too much rage.

[Kalidane]

07 March

W=147.7lbs / 67.0kg

Starting again. Again. Because the force.

Starting a new job roofing tomorrow so thought a little warmup might accelerate the adaptation process. It did not.

Rack pulls

10x50kg

10x60kgx4

Standing OHP

10xBar

10x30kg

6x30kg

3x30kg

Gee I hope the new job doesn't involve a lot of carrying sheets of iron overhead...

Leg Ext

12 repsx3

Hamstring Curls

12 reps

8repsx2

Lat Pulldowns

details not recorded it seems.

Wow weak as. As it turned out Friday at work left me feeling like a smashed badger for the weekend and a long week ahead.

[Kalidane]

24 March

W=154lbs / 69.8kg

Now in possession of eggs and protein powder so time for a gym session targetting stuff that work does not.

Flat Bench

20xBar

12x40kg

8x50kg

6x50kgx3

10x40kg

8x40kg

15x30kg

Match fitness seems to be up as I only needed 20 seconds break between sets and could have kept going but enouh time had been used up already.

Leg Ext

12repsx4

Ham. Curls

12x24lbs

12x30lbs

10x30lbs

15x24lbs

Need stretching to get this going better.

Lat Pulldowns

12x36lbsx2

8x42lbs

10x42lbs

Standing Calf Raises

10x60lbsx4

Still plenty of energy but was past 90 minutes at this point somehow and had no idea of recovery times at this stage so left it there. I think it turned out to be 3 or 4 days for stuff to stop hurting. Sheesh.

Despite smashing 2k calories before/during work I'm pretty sure I need to total 4k+ per day to get anywhere and trying to get there plus getting rest is taking up fully all my time. Seem to be short on the rest side of things too. After two weeks on the job it feels like there is still plenty of adaptation ahead for the core activities. Can't afford to eat animals yet so I'm not sure of iron and B12 levels - pretty disastrous if either is low but there is nothing I can do about that.

[Kalidane]

30 March

W=155.4lbs (70.5)

T=20" W=32 C=38.5 B=12 N=16

PWO 1MR w/ 10g BCAAs at 8:1:1

Flat Bench

20xBar

7x40kg right wrist was wicked painful on the 7th so tried a couple inches wider on the grip

Wide grip flat bench

2x40kg and the wrist. Rage/10

Plans for a push day with bonus curls and front raises went down the toilet so switched to a bit of a pull day.

Pendlay Rows

20xBar

12x30kg

10x35kgx5

10x30kgx2

Lat Pulldowns

20x24lbs

10x36lbsx3

grip/wrist getting pissy on every final 2 reps so back to rows

DB Rows

15x10kg

12x12.5kgx3

10x15kgx4

Should have included rack pulls and stretching so that was a rubbish session but it still felt better than snoozing on the sofa.

Fingers crossed the wrists have recovered from the work week for a session Sunday/Monday. Surely....

Edit: Oh that's right - I went off a wet roof at good velocity early in the week. That explains the grumpy ankles/knees/wrists/forearms. Must try to avoid that in future. I'll give thought to loading anti-inflams and painkillers for a session tomorrow. Even if that's a stupid idea I'll still have Monday to rest. That seems sound.

[Kalidane]

Tried out the painkillers and anti-inflams last night as an experiment and they provided no noticable relief so a new plan was required. Train stuff I didn't do yesterday and isn't already stuffed.

W=155.0lbs / 70.3

PWO old Superpump Max w/BCAAs, BA, CM.

Spent some time stretching the hamstrings then off to squat land already sweating like a proverbial.

Squats

10xBarx2 knees grumpy as hell on every rep. See what a bit more warmup does.

10x30kgx2 all good

6x40kg extended wrists shat themselves. f*ck this.

Leg Ext

12repsx3

12repsx2

If there is a standard weight for leg ext small and large plates could someone clue me in on this mystery pls

Ham Curls

12x30lbsx3

12x24lbs continuous tension, no momentum.

Grabbed a second towel between sets as the tshirt and towel weren't doing it.

Pec Deck

12x50lbs

10x50lbs no momentum and big stretch

8x50lbsx3 as above but more focus on the contraction

Alt DB Front Raises see if the wrists are into it

12x8kg

8x10kgx2

10x8kg

DB Side Raises

1 rep of f*ck no said the shoulders. What the...

Tiny workload with 1:10 spent. Aiming for shoulder prehab, delts, bis, tris and calves tomorrow. Wouldn't be surprised if I try to sneak in some flat bench to see how things are going. Maybe deads are on the cards if no other compound movement is viable.

[Kalidane]

W=155.2lbs / 70.4

PWO 1.5x1MR w/ 8g BA and 200mg caffeine. Light/moderate effect came and went during 20 minute walk to gym.

13 mins hamstring and hip stretching

14 mins shoulder prehab - internal, external and overhand

Figured out squats/wrist issue (the weight is taken by the _back_) which is cool but cage pretty busy so

Flat Bench

20xBar seemed good

10x30kg seemed good

7x40kg right wrist was a rep away from shitting itself.

12x30kgx4 continuous tension

20x30kg cont. tension

Alt DB Curls

12x8kgx2

10x8kg

Pump was really restricting ROM in the end. Turned out it was the first time this year that the biceps had experienced blood flow... They should be keen as a bean next chance.

Skipped hammer curls - don't need wrist flexor/extensor DOMS on top of shonky wrists for the work week ahead. They'll keep.

V Bar Pushdowns

12x24lbsx2 focussing on squeeze

12x30lbsx2

12x36lbs

10x42lbs

8x42lbs a bit shagged

Standing Calf Raises

10x50lbs intended high rep but shoes kept sneaking further back

10x60lbs calves told me they need a damned good stretching not resistance work so onwards

Leg Ext. just for a little blood flow

15repsx2

1:08 and done. Now for all-day feeding superset with napping.

Later today: stretching calves, posterior chain, shoulders, pecs.

Hopefully make it to the gym after work at some stage this week - we'll see how all these grumpy bits go.

[Kalidane]

W=159lbs / 72

Gosh gyms are busy after 6pm. Don't think I'll bother describing the session.

Except for: hey champ, the only power cage is not your personal hat rack as you chill on the only incline bench and chat with the 3 lost boys circle jerking on the only flat bench.

Did some leg stuff. Didn't do anything planned. If I continue waking more than an hour before my alarm I could be having some early sessions during the week.

Carry on.

[Kalidane]

W=159.2lbs / 72.2kg

Last night and this morning did a bunch of glute bridges and hamstring and glute stretches. Has made a huge difference already to whatever it was hurting like hell in that area. Will defo keep that up to keep the job from killing my back. Can't even describe how happy I am that stretches have had this degree of improvement already. So much bending with work that the pain was near constant - bending, walking down roofs, ladders and stairs, even standing and sitting. Should be all good to get back into deads and squats in the week ahead. So keen for a pull session that it'll prolly not be next time though. That feel of mid/upper and rear delt pump and mass gain is the besterest.

Today I wanted to see if the wrists were back operational, and if so, what sort of strength loss I have on the flat bench. Dug some metal out of the left hand so it didn't get in the way of pressing.

Awesome to see the gym empty on a Sunday morning. Love the way Sunday is not a training day \:D/

Shoulder prehab. Just 2 sets of overhand this time. 15 + 12 reps. Shoulders kinda hurt like f*ck at the end of the first set. Will have to play with nil plates for 3 sets of 10 next time and see how that goes. Might see stricter form which is more important than weight. Suspect I was on the dehydrated side so I wonder if that played a role.

Flat Bench

20xBar

12x40kgx2 all good so far

10x50kgx2 Fonzy

3x60kg heavier than i wanted it to be

4x60kgx2 quite a bit easier. that's a thing then is it?

2x65kg not too bad

12x40kg

Really happy with form, for the most part, and how the weight felt after 4 months of no benching. Could feel the chest engagement or whatever it is when it just feels right and the elbows are moving through the right line. Could have matched body weight I reckon and with a spotter hit 80 for a single and new PB. Defo on the hit list for April if I can avoid coming off any more roofs and dinging them wrists. Roll Dick, roll.

Pec Deck

10x50lbsx3 pretty sure I'm cheating with shoulders. Why the hell am I not doing DB flyes?? Note to self...

Standing Calf Raises

12x50lbsx3

A bit lazy with the weight/set count. Slack guy is slack.

Rope Tricep Pushdowns

12x30lbs

10x36lbs well that was harder

10x30lbs couldn't even finish 10th rep

Unless I'm doing stuff wrong, the rope beats the hell out of the V bar. Way better squeeze and harder for any given weight. Maybe I was being stricter with keeping my elbows in position. Keen for the next go at these.

Hammer Curls thinking I was happy to have a go at the forearms but not so much the wrists

12x9kg

10x9kg

Couldn't find the 10kg dumbbells but the forearms blew up so fast it didn't matter. Maybe shoulda waited a couple of minutes and done another set but it just didn't seem neccesary. They'll do better next session if work doesn't rape them. Not sure Hammer Curls go so well with bench Mondays.

Oops forgot Standing OHP. Bugger.

Stuck with a food budget that would feed just 7 Ethiopian children so I'm technically lacto-ova-vegetarian (H/T Millie for the schooling). Still, up 5kg+ in a month and now hitting 4100 calories regularly so I can't complain. A bit worried about iron levels and unsure of B12 but I have the stuff to supplement for the B family at least. If I can pick up the odd weekend cashie I'll be able to get back into the animals :pray:

Can't figure out how to get decent progress shots with timer shots so will have to get around to asking the flatmate to help out. He'll be keen as f*ck for that one I'm sure... "yes I have to do this in my underwear"...

[Kalidane]

Skipped Tuesday (the 09th) train as had Wednesday plans and decided being fresh was prefereable to pumped and sore. Got rain checked on Wednesday. Won't fall for that again.

Thursday (11th) I got into a fight with an internal gutter that resulted in stitches on the right elbow and caused a little pain/swelling in the shoulder, plus other minor abrasions and lacerations. So a leg day it is.

W=155.6 pretty much lost water but gained a little mass - off creatine for a few days but eating well over 4k every day.

10 mins stretching

Leg Ext

7small 12 rep warmup

1large 12 repsx2

2large 8 repsx2

2large 10 reps

3large 10 repsx2

Quick recovery between sets and only stopped here because I cbf doing a similar ham. curl volume.

Ham Curls

10x30kg

6x36kg

10x30kgx2

Tetanus shot was really hurting like a bitch now and it was just too hard avoiding bending the elbow and pulling the stitches so flagged any more curls. Hams are stretchiest and biggest they've ever been, same for hips, so they will tolerate a light one.

12 hour day Friday popped most of the stitches and left me shattered for the weekend so I spent the two days stretching, napping and eating 4.5k-5k both days. Suspecting shitty ab strength is a serious issue so adding some focus there to the daily erector/glute/ham sessions. Long standing anterior pelvic tilt was one of my clues there. Still sore as hell Monday but work was light with the shitty weather and got home a couple hours early. If the weather does stay rubbish this week I'll have to look at options as any reduction in a $50 food budget is a serious issue :evil:

Could be a while before elbow isn't split open and I'd like to keep that one stitch in place and shoulder remains aggro so the focus is just stretching, rest and gaining fat. I had hoped to make it to a single ab but that's not realistic so I'll just do what's possible. Battery died on the scales so sorting that is on the list of things to do after payday.

[Kalidane]

W= unknown

Edit: W=160.0lbs / 72.9kgs bought me a battery...

+12.3lbs lean in 45 days is a lot shabbier than it may sound. +0.8lbs in the past 14 days with the most consistent diet I've ever had at a target of 4100 calories is bullshit. This damned job is stealing them gains. I should at least be gaining some fat ffs. I guess we go to 5000 calories on non-training days and 5600 otherwise and see what happens.

Work has been kicking my ass for a while so I tried eating and resting to recover but it wasn't working. Figuring the opposite must be the answer, today I trained to recover.

Empty gym again. Still don't get why Sunday isn't a training day...

Going in with tight/sore upper back, funky right shoulder, sore lower back and lacerated elbow with a single stitch working hard.

Stretched at home

Commenced at 0945

Shoulder prehab

Standing OHP

15xBar

12x30kgx2 Fonzie

4x40kg really surprised at how poorly that went

Flat Bench

20xBar

12x40kg

12x50kg

7x60kg lost focus and felt heavy as

7x60kg lost focus and felt heavy as

Stink bro

Rack Pulls

12x40kg

10x60kg

10x80kg

3x100kgx2

2x120kg took a bit of work and it was the grip that couldn't keep up. I can fix that.

DB Rows

12x12.5kg

12x17.5kg

12x20kg

Oh well now I've a better idea of starting weight next time

DB Curls

10x10kgx3

Done at 1110

Annoyed at forgetting seated rows, lat pulldowns and front raises. I knew I should have written the plan down before heading in.

We'll see how tomorrow feels. I suspect this train-to-recover plan will be much more successful than just rest.

[Kalidane]

Training to recover worked. Much better mobility and less pain. Got a plan now. Also did some reading and thinking about work and realised I need to make the focus of my training strength and 1RM 'cos that's what's practical.

No training today as shifting 4 linear kilometres of metal roofing in the morning and it sounds like we're working Saturday indefinitely so Thursday looks like the best chance.

Small eats today as work was real light but this is the general gist of the past few weeks. Drifting towards a 40% increase through the week.

Breakie:

Protein shake with 80g blended oats 569 cals 45C/4F/11P

Day feeding (0700-1700):

6 marmite sandwiches toast bread 966 cals 183C/9F/30P just counting the bread. out of peanut butter and jam for now.

protein shake with 60g dextrose 548 cals 76C/12F/33P

moro gold max choc 58g 308 cals 33C/18F/3P an easter leftover

3x mini peanut slab 45g 255 cals 19C/16F/7P

saved 2 sandwiches and a can of fruit salad they just weren't required with the low work load.

To here: 2645 cals 374C/69F/117P

Evening eats:

110g oats with milk 575 cals 79C/18F/27P

Glass of milk 186 cals 14C/10F/10P

Couple of mince patty sandwiches 630 cals 61C/23F/40P

180g hard boiled eggs 281 cals 2C/19F/23P

protein shake with olive oil 559 cals 16C/39F/33P

Evening sum: 2231 cals 172C/108F/133P

All day: 4876 cals 546 carbs/176 fats/250 protein

i haven't recently had meat or the third protein shake so protein intake higher than usual/required but the court will allow it.

I'll be anal and come back to cost this later. Apart from the protein powder this is a pretty damned budget way to get near 5k. Another 150g carbs would be nice but I don't know that I can each much more oats and bread in a day - this was more than a loaf already.

[Kalidane]

W = 159.6lbs

Warm up train as lead in to post. chain and grip programme.

High Bar Squats going high pretty much solved wrist issue

15xBar

10x40kgx2 Nice and warm now

6x50kg got a good sharp click in the right knee. nothing more to it I think

6x50kg fine

5x60kg fine but form needs programming.

Overall form seemed closer to okay than expected so a good positive.

Deads

6x60kg

5x80kg

3x90kg can't recall why I stopped there

5x60kg 5 sec pause at the top

1x60kg 5 sec pause at the top. kinda felt like blacking out but different. I dunno what that was

5x60kg 5 sec pause at the top on final rep

Flat Bench white knuckle grip

15xBar

8x40kg can't keep shoulders in place. left wrist getting tight.

6x50kg

5x60kg

6x60kg

Just couldn't get scapula retraction through the rep. Very frustrating. Rest of setup seemed good.

Right shoulder pretty achy for a while after session so that was the right amount of work for a warmup.

Got a reasonable plan after that based very vaguely on 5x5. More stretching tonight to make sure I don't wake up with a grumpy post. chain. Hoping Saturday work will be kinda short so I can make the gym after. Pretty short weekend if it's a full day.

[Kalidane]

Holy jeebus that's a long time between trains. Too many long days with 6 per week. Shoulders getting wrecked; couldn't find a pic of similar so picture starting with elbows at side and hands out front with forearms parallel to floor then trying to raise elbows to shoulder height with forearms remaining a right angles to upper arms. That word count makes me really wish I could find a pic...

Anywho

Weight = 160.4lbs (72.75kg) having seen 166.8lbs (75.66kg) on April 28

Too tired to remember objective of the training session so let's get into it

Warmup with stretching, planks, and shoulder rotations on cable station. No pain or ROM issues observed which was nice. Abs seem noticeably stronger which could explain the lack of back pain in recent weeks.

Deadlifts

5x60kg with 3 sec pause at top

5x80kg with 3 sec pause at top

3x100kg left side slower coming up

3x100kg seemed better. sneaky right knee trying to collapse inwards

1x120kg sloppy shoulders. PB +20kg

1x120kg better. at this stage I started thinking I'd manage 2xBW today...

0x130kg lol bar didn't move. was probably overly focussed on low hips and trying to get on my heels. sequencing of what happening when was pretty messed up I'm sure.

3x100kg all good. Now I'm convinced I start the lift in the wrong place so will do a little study on that.

First time I can remember doing deadlifts without sweating. Surreal.

Pendlay Rows

15xBar Best form and strength I can recall

12x40kg Easy as

12x40kg A little cheat bounce on the final rep

8x50kg Had more but saving it for final set. PB +10kg

5x60kg A little cheat on final rep. PB +20kg

Maybe should have done one more set?

Flat Bench

12xBar Small twinge in left shoulder but nothing meaningful

10x40kg Some hip cramp saw me squirming between reps

5x60kg Looks like things settled down

3x70kg

2x80kg Felt okay. PB +2.5kg

1x85kg Felt okay. PB +7.5kg

Maybe should have done another rep or two up there but I just don't know how healthy my shoulder joints are.

Lat Pulldowns

10x36kg A Joke

10x42kg

8x48kg PB +6kg

9x48kg Form broke down on 10th rep.

Wearing track pants sucked. Will not repeat.

Pretty fatigued and hungry going into the session but it seems I've adapted to the muscle strain of work. If I can just look after my joints better and get more than 5 hours sleep I'll be golden.

Edit for typo. Prolly more still in there...

[MARS]

great name for your log good progress on bench. i remember the days when 60 felt heavy

[Kalidane]

^^ cheers dude

25 May

Weight 160lbs (72.5kg). Suffering a bit from eating fatigue so have eased back on calories. Also thinking about the amount of incomplete proteins in the diet and wondering how much effective protein I'm actually getting. I'm thinking I might go nuts with the eggs, mince and protein shakes for a couple of weeks just to see what I can see.

Felt too good on the walk to the gym to bother with stretching and warm up and then Aenema started playing and I was soon warmed up enough. In fact I was hoping someone would try to mug me.

Left shoulder well rooted and semi-sprained right ankle remains unchanged. Not sure if I should find a way to fix the ankle and then squat or the other way around. Got to the empty gym just after 9pm.

The hitlist lat pd, rope tri pd, calf raises.

With the shoulder rooted through odd ROMs only I started with chest Monday.

Flat Bench

20xbar revealed lots of technique work required

12x40kgx2 didn't like the form here either

8x60kgx2 too much lat pump after this. must be compensating for something not being engaged correctly.

5x70kg

3x80kg grind on the 3rd which disappointed. too much volume on the way up to try and do heavy for reps.

6x60kgx2 easy but ugly.

Some kgs were moved but I really need to get the form gooderer.

Standing Calf Raises

10x60kg

10x70kgx2

Really couldn't be bothered

Lat Pulldowns

10x42kg nice and slow

10x48kgx2

Tricep Rope Pushdowns

10x36kgx2 shoddy form on 2nd set

6x42kgx2 didn't care about form, wanted to do a little weight

10x30kgx2 decided this is an exercise that rewards form/getting that squeeze and lockout

Pics soon.

Volume PBs all over the place I'm sure but can't be bothered noting. Much like last week I don't think I'll make the gym today. Much less Saturday work in future so that will make things a lot easier \:D/

Edit: the quick vid I shot after training is of such low quality that I can't pull pics from it. Have to see if that camera can do a little better next time.

Moar Edit: Pic attached for NZA lolz

[Kalidane]

Well stink buzz.

Physio fulla reckons the left shoulder has a RC tear --> inflammation --> impingement. Could have been worse but not flash.

Strapped up for the rest of the week and try to avoid overhead stuff for the rest of the week. Check back in with him Saturday and see what has changed. Oh and 4 days of anti-inflamms. Not too stoked but it has to be done.

Right shoulder feels similar but to a lesser degree and is nowhere near as weak in testing. It's gonna be a long week...

[Pseudonym]

Looking lean and dry. Impressive, Kalidane! :nod: